Basal Metabolic Rate Calculator – BMR & TDEE
Calculate your BMR and daily calorie needs based on activity level
How to Use
- Enter your age, sex, weight, and height
- Select your activity level from sedentary to extremely active
- Click calculate to see your BMR and TDEE
- Review calorie recommendations for weight loss, maintenance, or gain
What is Basal Metabolic Rate (BMR)?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions like breathing, circulation, cell production, and nutrient processing. It represents the minimum energy required to keep your body functioning.
BMR accounts for about 60-75% of total daily calorie expenditure in most people. Understanding your BMR helps you determine your Total Daily Energy Expenditure (TDEE) and plan appropriate calorie intake for your goals.
BMR vs TDEE
While BMR measures calories burned at rest, TDEE (Total Daily Energy Expenditure) accounts for all calories burned throughout the day, including physical activity, exercise, and the thermic effect of food.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1-3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3-5 days/week |
| Very Active | 1.725 | Hard exercise 6-7 days/week |
| Extremely Active | 1.9 | Physical job or training 2x/day |
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate BMR formulas:
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Using Your Results for Weight Management
- To lose weight: Create a calorie deficit of 250-1000 calories below TDEE
- To maintain weight: Consume calories equal to your TDEE
- To gain weight: Create a calorie surplus of 250-1000 calories above TDEE
- Aim for gradual changes (0.5-1 kg per week) for sustainable results
- Track your progress and adjust as needed based on actual results
- Combine calorie management with regular exercise for best results
Frequently Asked Questions
- What's the difference between BMR and TDEE?
- BMR is the calories you burn at complete rest, while TDEE includes all daily activities and exercise. TDEE is calculated by multiplying your BMR by an activity factor.
- How accurate is the Mifflin-St Jeor equation?
- The Mifflin-St Jeor equation is considered one of the most accurate formulas for estimating BMR, with an accuracy of about ±10% for most people. Individual variations exist based on body composition and metabolism.
- Can I lose weight faster by eating less than the extreme deficit?
- Very low calorie diets (below 1200 for women or 1500 for men) can be dangerous and should only be done under medical supervision. Extreme deficits can slow metabolism and cause muscle loss.
- Should I eat back exercise calories?
- If you've selected an appropriate activity level that includes your exercise, you don't need to eat back exercise calories. The TDEE already accounts for your activity level.